Tofu Sandwich on Whole Wheat

Elevate your lunchtime routine with this wholesome and flavor-packed Tofu Sandwich on Whole Wheat. Perfectly seasoned and pan-fried tofu slices bring a satisfying golden crispiness, while creamy avocado spread infused with a zesty twist of lemon juice takes your taste buds to the next level. Tender baby spinach, fresh tomato, and crisp cucumber rounds create a refreshing crunch, all nestled between two slices of toasted whole wheat bread. This quick and nutritious sandwich, ready in just 20 minutes, is a plant-based meal that doesn’t skimp on flavor or heartiness. Ideal for a healthy lunch or light dinner, it's packed with protein, fiber, and vibrant veggies to keep you energized all day.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 2

Ingredients

• 200 grams Firm tofu
• 4 slices Whole wheat bread
• 1 medium Avocado
• 1 teaspoon Lemon juice
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 0.5 teaspoons Paprika
• 1 tablespoon Olive oil
• 1 cup Baby spinach
• 1 medium Tomato
• 0.5 medium Cucumber

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object (like a pan) on top for 10 minutes.

Step 2

Slice the pressed tofu into thick slabs, about 1 cm wide.

Step 3

In a small bowl, mix salt, black pepper, and paprika. Rub this mixture onto both sides of the tofu slices.

Step 4

Heat olive oil in a non-stick skillet over medium heat. Add the tofu slices and pan-fry for 2-3 minutes on each side until golden brown and slightly crispy. Set aside.

Step 5

Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Mash the avocado with a fork and mix in the lemon juice and a pinch of salt to create a creamy spread.

Step 6

Slice the tomato and cucumber into thin rounds.

Step 7

Toast the whole wheat bread slices until golden and crunchy.

Step 8

Assemble the sandwich: Spread avocado on one slice of bread. Layer with baby spinach, tomato slices, cucumber slices, and the fried tofu. Top with the second slice of bread.

Step 9

Repeat the assembly for the second sandwich.

Step 10

Serve immediately and enjoy your hearty tofu sandwich!

Nutrition Facts

Serving size	738.7 grams (738.7g)

Amount per serving	% Daily Value*
Calories	920

Total Fat 50.30g	64%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 6.20g
Cholesterol 0mg	0%
Sodium 2981mg	130%
Total Carbohydrate 87.80g	32%
Dietary Fiber 22.70g	81%
Total Sugars 20.80g
Protein 42.10g	84%

Vitamin D 0IU	0%
Calcium 589mg	45%
Iron 9mg	50%
Potassium 1714mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.6%

Protein: 17.3%

Carbs: 36.1%